How Healthy Is Your Salad?

Did you ever think that a salad could have more calories and fat than a serving of fried chicken?

Most people believe they're making a smart diet choice by opting for a salad, but end up sabotaging their weight loss goals.

Don't get me wrong - salads are a great way to get your recommended daily allowance of fruits and veggies and are often full of nutritious goodness. Made with the right foods they can also be a great meal for those seeking to lose some weight.

Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep the following tips in mind.

Fruits and Vegetables
Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes, and whatever veggie you can think to add. At only 25 calories per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber, and antioxidants. So the more veggies, the better!

In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves, or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two cup serving and provide folic acid, antioxidants, vitamins, and minerals.

Fruit is also a great salad option, as they add sweetness and nutrition to your salad. Try fruit such as cranberries, grapes, sliced strawberries, tangerines, or apples, and watch your plain old salad transform into a piece of culinary art.

Protein
If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water, low-fat cottage cheese, or roasted turkey breast. A good serving size of this protein would be three ounces.

If meat or animal products aren't your thing, add about three quarters cup of one or more of these protein sources to your salad: lentils, tofu, black beans, garbanzo beans, chickpeas, or a small amount of nuts (they're also high in fat, so don't over-do them).

Tempting as they may be, avoid fried, crispy, or saucy items that many add to salads.

Extras
Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, blue cheese, croutons, cheese, or nuts.

If you love the taste and texture of croutons, try crushing a few and sprinkling them over your salad. If your salad doesn't seem complete without cheese, try a strong flavored cheese like Feta or Parmesan. A small amount will go far. Also, use chopped nuts instead of whole to get more bites of a good thing.

Dressing
Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restaurants contain four tablespoons of dressing. The entire packet adds an additional 200-360 calories. As if that weren't enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.

Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.

Remember, eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That's why my workouts are never the same.

It's my goal to get you into the best shape of your life. Call or email me today to begin your transformation.

Cheers,

Bouncelife

Antioxidants.... The Super Heroes Of Food

So, free radicals are bad and antioxidants are good. Are you with me so far? Antioxidants are the super heroes of the food world. They come in different costumes as well as wield all kinds of super powers.


Ok, so we hear it all of the time. Antioxidants are good for us... well what the heck does that mean? I am going to try to spell it out for you in this post.

Antioxidants are natural compounds that protect the body from free radicals which are atoms that damage our cells. They can impair the immune system, lead to infections, and many diseases such as heart disease and cancer. Free radicals are thought to be the basis for aging as well.

Antioxidants are found in the foods we eat but as our foods become less nutritious for us and our environment more harmful it continues to get harder to get all of the antioxidants you need from food alone.  This is where supplementation comes in handy but we must make sure to try to get everything that we can from good quality foods first.

A mix of natural carotenoids provides more health benefits than beta-carotene alone.  There are many good combination formulas available on the market. Just remember that "supplements" are exactly that, a supplement to you diet. Always, always make sure to have a good base diet first.


THE ANTIOXIDANTS

• Alpha-lipoic Acid
• Bilberry
• Burdock
• Carotenoids/Vitamin A
• Coenzyme Q10
• Turmeric
• Flavenoids
• Garlic
•  Ginko Biloba
• Glutathione
• Grape Seed Extract
• Green Tea
• Melatonin
• Methionine
• N-Acetyl-cysteine
• Nicotinomide Adenine Di-nucleotide
• Oligomeric Proanthocyanidins
• Pycnogenol
• Selenium
• Silymarin
• Superoxide Dismutase
• Vitamin A
• Vit C
• Vit E
• Zinc

 Remember, no single antioxidant will protect all of the body systems.

Cheers,

Derek

Of These 7 Reasons, Which Motivates You?

Let's face it, most people dislike exercise. Or at least they think they do.

They say it takes up too much time, they don't like to get sweaty, or maybe they're so out-of-shape that exercise hurts.

Or maybe they'd just rather lie on the couch and eat cake.

I think that anyone who says they don't like exercise is really saying that they don't have any motivation.

Motivation is what gets you to stick with an exercise routine—even when it's the last thing you feel like doing.

There isn't a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you:

Reason #1: Health
The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Reason #2: Making Progress
When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you're able to run two! Maybe you weighed in at 250 pounds, and now you're down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you're making progress every day!

Reason #3: Convenience
Many people don't stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don't have time to drive to the gym, it's important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you're too tired at the end of the day, try waking up a few minutes early to fit in a workout.

Reason #4: Enjoyment
If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don't like being alone and would rather be social. So join a team! Or maybe you don't like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what's most fun for you and you'll be less likely to stop.

Reason #5: Goal Achievement
If you're just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don't set up for failure by striving after unrealistic goals. Do this and you'll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Reason #6: Increased Confidence
If you're out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don't compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don't expect perfection after just a week of exercise. Strive to have your best body—not someone else's.

Reason #7: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn't be an ice cream sundae, but it may be that new pair of jeans you've been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

It's my passion to help others find their motivation for creating a healthier life for themselves and their families. I'd love to hear from you – call or email today.

Together we will figure out what motivates you!

Cheers,

Bouncelife

Being Lean Means Eating Clean

You want to lose weight, and have been trying hard for months without success.

You've heard fitness people refer to 'eating clean' but what does that really mean?

The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.

What are you eating wrong?

Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'.

Think of packaged food in these 3 categories:

Sweets:
Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.

There's never a good reason to eat these so-called foods.

Processed Grains:
Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.

If you have a weight loss goal then stay away from processed grains.

Whole Grains:

Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here's a category of packaged foods that you are able to include in your clean diet. You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.
Eat whole grains in moderation in order to meet your weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet.

The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health.

Eat a variety of fruits and vegetables in all shapes, sizes and colors.

The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons.

Step Three: Get Plenty of Protein

The cornerstone of your clean diet should be lean protein.

Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites.

Protein is what holds your clean eating plan together, for two reasons.

Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

For faster results, pair your clean eating with a challenging exercise routine.


Cheers,

Bounce Life

What The Heck Are Kettlebells Anyway?

So what the heck are the balls with a handle? Well, they are called kettlebells and have really been catching fire over the last few years. I use them quite a bit myself and with my clients in my studio.

Here is a quick history lesson.

Kettlebells originated in Russia around 1704 and gained popularity in 1913 when they were featured in Hercules magazine.  They gained momentum in the U.S. around 1985.

If you are using kettlebells (kb's) in your training then you already know how awesome they really are however you also realize how potentially dangerous they are if not used with perfect form.

Essentially, kb's are bowling balls with handles. In comparison with other weight-training tools, the strange form of kb's design makes trainees to pay attention to their every movement, which leads to an entire-workout with many different movements that concentrate on the lifter's core. 

Typically, kb's are constructed in iron or steel and are available in weights that vary from 2 to 100 pounds. No matter what the weight from lightweight to the heaviest kb's most of the muscles in the body will get exercised when utilizing them.

Because kb's are now being discovered by present day weight trainers, a lot of companies offer more cost-effective options compared to iron originals. Some kb's are even adjustable, permitting you to easily handle them with different weight without needing to possess a room filled with kb's on the ground.

On the top of enhancing your physique, a kb's routine, if done correctly, will enhance your cardiovascular health, while you move effortlessly in one exercise to another without a break.

Using kb's can be as simple or as difficult while you choose. For most people, an excellent use is by using them rather than hand weights or barbells to do familiar exercises. The bench press, military press, curls, along with other common exercises could be carried out using kb's. The only real difference when utilizing kb's may be the form of the load.

When you become comfortable want to bolster your relationship with kb's by carrying out kettlebell-specific exercises. Fortunately, you will find many exercises which were produced particularly for that unique shape and size of kb's. Specific exercises, like the kb swing and also the aptly named the Turkish Get-Up, provide the kb's user a huge number of intense exercises custom-designed to challenge the whole body and make muscle.

If you are looking to super-charge your workouts and burn fat then kb's may be the thing for you to try but make sure that you are using extremely good form to avoid injury.

Cheers

Bouncelife

#1 Tip To Alleviate Low Back Pain.

When I am first interviewing a client in our initial consultation the topic always turns to the core, what it is and how to work it. 
Clients often come to me saying that they have a weak core but don't understand why because they do 100's of situps.
As always I advise them that the core is not just made up of the abdominal muscles and we don't even do situps in the Bounce studio. (extremely ineffective exercise).


I thought I had better take some time out from my vacation to talk about this part of the body that is so important to the function of our bodies on a daily basis.


Your abdomen, hips, glutes (buttocks) and low back--collectively known as your core--serve many important roles. Strong core muscles reduce the chance of backache, shield vital organs, and transfer forces between your upper and lower body as will as all twisting movements.

A simple way to work the core is with any planking movement. In order to protect your low back, you'll need to "activate"your core muscles.  Draw your belly button inward, tense your abs, and hold this stabilized position during all exercises.  I always say to my client "imagine pulling your navel into your spine" For the ladies out there perform a Kegel contraction (tighten the muscles you'd use to stop the flow of urine;hold). Most dudes have no idea what a Kegel is...LOL.

In the beginning it may be a struggle to keep your core muscles (particularly the muscles of your pelvic floor) under tension for more than a few seconds at a time.  But don't worry, you'll build core strength and stamina after a few workouts. This tip alone is one of the best ways to beat backache.


At Bounce we focus on the core and improving it not only for you performance but also for better life quality and freedom from back pain. 


If you have a personal trainer you they should be focusing on this as well.

Yours in health,

Derek Shannon

What The Heck Are Phytochemicals?

In our diets we concentrate on proteins, carbs and fats for the most part. One of the key chemical compounds that are found naturally in plant life and therefore your  veggies that has come to light in recent years are phytochemicals.

Phyto means “plant” in Greek and are responsible for certain properties in veggies such as the blue in blue berries and the pungent smell of garlic. I had known about the colours of veggies being part of their phytochemical makeup but just learned this morning that their smell is part of this as well.

There are over 10,000 different phytochemicals and have the potential to affect many diseases such as cancer, stroke or metabolic syndrome.

One of the things that I am seeing in the supplement industry is that the companies are jumping on these chemicals and producing supplements that have a specific phytochemical make up. Currently there aren’t any studies that support this. In fact, the studies point out that the chemicals only work when combined with other substances in the foods they come from.

So as always get your nutrients from whole foods and you will always get exactly what Mother Nature intended for your body. Do not look for the quick fix in supplement form for these chemicals.

Remember that each and every colour has a different property that is good for your health so eating a rainbow of colours is key.

 

Cheers,

Bouncelife.

5 Myths Of A Successful Bathing Suit Season

It's bathing suit season and you want flat abs to flaunt.

While I commend your desire to slim down before baring it all, I'm here to warn you of the 5 myths that most people believe. Don't waste your time on these:

Myth #1: Take diet pills to speed results.
I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.

• Tip: Don't pop a pill - instead burn calories with intense exercise.

Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy. As I tell all of my private clients... we need to peel the onion.

• Tip: Don't obsess about crunches - instead focus on fat burning.

Myth #3: Turn to packaged diet products to boost results.
Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.

• Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugar.

• Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.

Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.

• Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it's time to go over your flat tummy game plan. Here's what you need to know in 3 simple steps:

• Step One: No more junk.
  The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat – don't eat junk!
• Step Two: Eat whole foods.
  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
• Step Three: Come train with me.
  This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this post to get started on an exercise plan that will get you those amazing abs.

Yours In Health,

Derek 

The Secret to Relieving Muscle Pain

Good day,

Pam Kats is a personal training client of mine and also a massage Therapist (MT) . She is not just an MT she is the President of the Massage Therapist’s Association of Alberta so I am pretty sure she knows her stuff. 

Have you ever wondered if massage is for you well keep reading...

Massage Therapy can help you train harder, lift heavier, run faster, recover more quickly and stick to your training program.  Many athletes, both professional and recreational use Massage Therapy to improve the benefits of their training programs.  Massage assists in preventing injury and boosts mental and physical well –being.  The addition of Massage Therapy to a training program can improve any athlete’s ability to complete quality workouts and to recover faster.  And the best part about it is that massage feels great! 

Massage Therapy is the systematic approach to assessment and treatment of the body’s soft tissue for a positive and therapeutic effect.  When applied judiciously, Massage Therapy can have many positive effects on the body and mind.  Massage decreases heart rate, blood pressure and cortisol levels and increases circulation.  The mechanical pressure of massage helps the body’s tissues receive nutrients readily and flushes waste products from the tissue more effectively.  This results in a decrease in pain and an improvement in flexibility and range of motion.  Massage can have a therapeutic effect psychologically as well.  Massage patients have a reduced rate of anxiety and feel a sense of well-being and relaxation after a treatment.  Massage improves self-esteem and body awareness and this increases the likely hood of nailing your workouts and sticking to a healthy lifestyle.  These types of benefits mean professional athletes to beginners, just at the start of their fitness journey, will benefit from adding Massage Therapy to their training programs!

Fascia is the connective tissue that wraps our bones, organs, muscles and connects and shapes our bodies.   Adhesions can form in and between the layers of fascia and in muscles as a result of exercise, injury, poor posture habits and muscle imbalances.  These adhesions can be painful as well as cause a decrease in range of motion and flexibility and increases the potential for injury.  Massage and stretching are beneficial in manually breaking up adhesions and regular massage treatments will decrease adhesion formation therefore preventing injury and decreasing recovery time.

Finding a Massage Therapist who understands your needs as an athlete is essential.  Ideally, a Massage Therapist will be familiar and have experience treating athletes and will consider your health, previous injuries or conditions and use assessment to help tailor the massage treatment to your specific requirements and training goals.  In some provinces in Canada (British Columbia, Ontario, Newfoundland/ Labrador), Massage Therapy is regulated by government legislation.  This means the public is protected when they seek Massage Therapy from a Registered Massage Therapist (R.M.T).  However, this is not the case in Alberta.  Alberta Massage Therapists are not currently regulated by government legislation although there are provincial associations that help Massage Therapists self-regulate.  Look for Massage Therapists that adhere to entry-to-practice standards, scope of practice, standards of practice  and a Code of Ethics, and interview your potential Massage Therapist.  Any Massage Therapist you visit should be comfortable telling you about their education and experience background, should carry Professional Malpractice and General Liability insurance, should operate in a clean and accessible location and most of all be comfortable and familiar with your sport or injury so that you are receiving the best massage for you!

Stretching and using a foam roller between Massage Therapy visits is a perfect way to decrease pain, improve function and flexibility and will help you get the full benefit of your training program.  Using a foam roller can improve local circulation, lengthen and stretch tissue and decrease the formation of adhesions.  Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group.

Some tips before beginning:

·         Warm up.  This can be light exercise, a warm shower or bath or a locally applied heat like a heating pad.
·         Keep your first few foam roller sessions short.  15 minutes is a good start.
·         Rest a day between sessions.
·         Drink plenty of water after a session, just as you would after massage.

·         After a few weeks you can increase your session time and frequency if you choose.

·         If you have a painful area, for example your IT band on the right is bothering you – start on the other limb first.  (Starting on the unaffected side increases circulation and decreases pain to the affected side.)

·         Start on the largest muscles and move out towards the smaller ones.

·         After using the foam roller spend a few minutes stretching the areas you have rolled.

·         Avoid rolling on bony areas.

·         Do not use a foam roller without your physician's approval if you have any heart or vascular illness or a chronic pain condition.

Try these rolling the following areas on the foam roller.  Start by warming up then place your body on the roller and slowly roll up and down (for about 10-15 seconds) along the muscle group you are targeting. If you find a particularly tight area, pause on that spot. Putting pressure on a tight area can help release the tissue.

Low Back – Place the foam roller perpendicular to your body and lie onto the roller so that it is positioned just above your waist.  Bend your knees and roll your low back.  You can shift your body very slightly to the side to target more specific tissue.

Gluts – Place the foam roller perpendicular to your body and sit on the roller.  With your hands on the floor behind the roller and your knees bent, shift slightly to one side, and straighten that knee.  The other knee remains bent.  Shift your body weight so that you are rolling the entire glut.

Piriformis - Place the foam roller perpendicular to your body and sit on the roller.  With your knees bent and your hands on the floor behind the foam roller, cross one ankle over the other bent knee.  Shift your body weight slightly to crossed leg side and roll out the piriformis and other lateral hip rotators.

Hamstrings - Place the foam roller perpendicular to your body and sit on the roller.  Place your hands on the floor behind the roller and bend your knees.  Straighten one knee and roll that hamstring from the top to just above your knee.  You can stack your legs to add more pressure.

Iliotibial Band (ITB, side of your thigh) - Place the foam roller perpendicular to your body and lie on the roller so that your IT band is in contact with the roller.  Keep other knee bent and the foot crossed over the leg you are rolling.  Use your elbow to support your upper body.  Roll from top of your thigh to the top of the knee.  Angle your body slightly back (hamstring) or forward (quadriceps) to target muscles attaching to the IT band.  You can stack your legs for more pressure.  This area can be tender! Try pressure without movement in very sensitive areas.

Quadriceps - Place the foam roller perpendicular to your body and lie face down on the roller so that the front of your thighs are on the roller.  Support your upper body on your elbows and roll from the tops of your knees to the tops of your thighs.  Try shifting your weight to either side to target more specific tissue.

Adductors (Inner thigh) – Lie on your stomach on the floor with the roller parallel beside you.  Bend your knee and hip to place your inner thigh in the foam roller.  Support your upper body on the floor and roll your inner thigh from hip to just above the knee.

Calves – Sit on the floor with the foam roller perpendicular to your body and just under your ankles.  Bend one knee.  Support your upper body weight on your hands and roll the roller from just below your knee to your Achilles tendon.  Stack your legs for more pressure.

Always remember to warm up or use heat first.  You can modify by using a towel over the foam roller to add padding, or use your roller against the wall while standing instead of laying on it.  Static pressure will cause less discomfort than rolling along the length of muscle.  Always stretch the muscles after you have rolled.  Rest is an important part of any training program and by adding Massage Therapy, regular stretching and foam roller sessions to your rest days you will feel great while you train hard and reach goals.

Happy Training!

Pamela Kats is a Massage Therapist with 16 years’ experience and is providing Massage Therapy at Bridlewood Massage and Family Wellness.  She is a former Massage Therapy instructor, current President for Massage Therapist’s Association of Alberta, a mother of two, and a recreational runner for 12 years (5km, 10km and 21km distances).

How Do I turn My Firggin Brain Off?

If you are anything like me there are times in the day when you literally LIVE in your mind. Where you just CANNOT turn your brain off. In the the book Power of Now by Eckhart Tolle he talks about being in the now and experiencing life to the fullest in the present moment.
Ok, that's great but how the heck do I turn my brain off long enough to do this? Try the method outline below and see if it helps. I have used it and have had great results.

Rhythmic Breathing, by Curt Town, RMT.

Rhythmic breathing is a great way to calm the body and mind. It can be utilized for creating a very deep
state of relaxation. It can also become a meditation in and of itself, wherein the counting provides the mind
with a focus while at the same time creating the means for creating a sense of stillness and deep
relaxation.

It can also be used as a moving meditation. For example, while walking or driving to a meeting that you are
feeling some stress or anxiety about, In this case, it can create a greater sense of calm and centering,
helping you to be ‘grounded’, more in your body, and less in the fears of the mind.

Key Pointers and Tips:

- There are 4 phases to each breath cycle (one cycle is one complete breath):
One cycle consists of, 1) Inhale, 2) Pause between inhale and exhale, 3) Exhale, 4) Pause between exhale and next inhale - Each phase is the same duration.
- The pause phases are relaxed, like suspending/pausing the inhale or exhale as if you are about to continue the same phase. For example, when inhaling then pausing, just stop the inhale as if you are going to continue to inhale, so that the chest is held expanded but relaxed. Not with tension like trying to hold a breath, or bearing down while on the toilet.
- If at any time during a pause or exhale there is the need to take in air before completing the cycle, then
use a shorter duration until the body relaxes into it more.
- Start with a short duration initially. As the cycles progress, and the breathing feels easy, lengthen the
duration. I like to progress with increases in increments of a count of 3. For example, when first sitting
down, if I’m already relaxed and my heartbeat is at resting rate, I’ll start with a count of 6. When it feels
right, I’ll increase to a count of 9, and so on. If I’ve just sat down after being active, I might start initially with
a duration of 3 until I know I’m not going to gasp on the exhale.
- Using the heart beat is my favourite means for the tempo because even if I use the same duration/count
throughout the entire sitting, as I become more relaxed, the heart beat slows and the length of time is extended.
- One nice way to occupy a busy, easily distracted mind is to use a relaxing piece of music with a slow,
easy tempo for the counting process. If using rhythmic breathing as a means of clearing and ‘stilling’ the
mind before meditating, use such a piece of music that’s at the end of a CD, or, the player is set to play
only that one song, so that when the music ends, the CD stops, and there’s no distraction from entering the
meditation.
- In the case of a using rhythmic breathing while walking, you would need to use a very brief duration for
the count. I use the pace of the footsteps as the tempo, and usually use a count of 2 steps [right-left,
inhale; right-left, pause; right-left, exhale; right-left, pause].
- The length of the sitting is as long as you like. In my original practice, I would make a commitment to do
the exercise for at least 15 minutes, or the length of a long relaxing piece of music. The phase durations
would lengthen the more practiced I became.

As a note of encouragement and a testimonial for what is possible: Years ago, when I began a regular
practice of rhythmic breathing, over the period of a couple of years, I progressively increased the duration
by increments of 3 counts after each 3 to 6 breath cycles (3, 6, 9, 12…) so that eventually I was able to use
a duration of 21 counts for each phase using my heartbeat as the tempo (that means 4 phases at 21 counts
= 84 counts per one breath cycle; almost 2 minutes per breath cycle). On one occasion, I used rhythmic
breathing to achieve consciously lowering my heartbeat to 24 beats per minute. Negative emotional stress
was not an issue at that moment.

Cheers,

Bouncelife

The Top Secret To Putting On Muscle...

At Bounce we are usually talking about weight loss but today I want to talk about weight gain which can be just as difficult.

Guaranteed, if you're not growing, then you're just not really eating enough.

Eating sufficient food for most people can end up being challenging. You're on the move, or your stomach simply cannot take the volume.

Let alone if you're working in a hard labour job, your system is simply burning off the calories you're taking in..

You require calories, that's the truth. If this is you, utilizing a weight gainer is often a key piece of your muscle gaining strategy.

1000+ Calories in 3 Minutes <===== Click Here

They contain Protein, Carbs and Fats to assist get your calories consumed OVER and ABOVE what you're burning.

I recommend throwing in one shake a day to START for your first week. If you are not gaining, then up to 2 a day. Preferably consume them in between a meal, or post workout.

If you would like to ADD even MORE calories easily into you shake. Try adding Homogenized Milk and All

All-natural Peanut Butter.

You can boost it up another 500 Calories making use of this easy tip !

In order to grow you need to take in more calorie than you burn. Just make sure they are quality calories and not laden with fat.

Cheers,

Bouncelife

Cleansing the Spirit

Good morning,

A client and I were having an awesome conversation about some of the books we have read. We were talking specifically about Mitch Albom, the way he writes and the way that his books resonate with us.
I was saying how I need to read books again and again to make sure I stay on my "path" and how easily I forget some of the lessons.
My client L.L. said that people are always talking about doing a "cleanse" in the physical or nutritional sense. He then coined this phrase which I REALLY liked "reading and rereading certain types of books is like doing a "Spiritual Cleanse". Friggin awesome!

So I though I would give you a quick list of some of the books that I have read and that I continue to re-read on an ongoing basis to "Cleanse" my spirit in an attempt to stay on my path and let go of the fear of living my life to the fullest.

• Power of Now 
• A New Earth
• Conversations with God Books 1-3
• Tuesdays With Morrie
• the 5 People You Meet In Heaven
• The Saint The Surfer and The CEO
•  Purple Cow

These are a few of my Fav's. Pick one up today! Hopefully you find one of these books gives your Spirit the "cleanse" you are seeking.

Cheers,

Bouncelife